Archive for December, 2010

29 December 2010

Posted in Uncategorized on December 28, 2010 by CrossFit671

WARM-UP: CF671 Standard Warm-up

VOLUNTARY STRENGTH CONDITIONING: Find your Overhead Squat 1RM
Instruction: see
https://crossfit671.wordpress.com/2010/12/04/how-to-find-and-then-validate-you
r-true-one-repetition-maximum/

WOD:
AMRAP 15 mins
5 hand stand push-ups (with a partner as a spotter/safety)
10 GHD Sit-ups
15 box jumps

Thank You

Posted in Uncategorized on December 27, 2010 by CrossFit671

Our dream of providing a space for our Soldiers, Sailors,  Airmen, Marines, and Coasties to work on physically and mentally preparing for the difficult duty of defending a document called the Constitution of the United States of America is now a reality. We are inspired by these men and women and by those who support and stand behind them.

Our mission is you: https://crossfit671.wordpress.com/about/

To all who helped us make this dream come true, Thank You.

3, 2, 1….

27 December 2010 (CrossFit 671 Grand Opening)

Posted in Uncategorized on December 26, 2010 by CrossFit671

The Grand Opening for the CrossFit 671 box is at 10:30 AM, Monday, December 27, 2010. Our box is located at Building 300 at the Guam National Guard Readiness Center in Barrigada. As part of the celebration, we are doing a WOD. This is the only group WOD scheduled for the day. All are welcome to come and join us. To all who helped transform a neglected former “globo-type” gym that was rarely used to a box that is constantly used and is worthy of those who protect us daily, THANK YOU. To those who provided us support and motivation, thank you also.

WARM-UP: CF671 Standard Warm-up

WOD: “TAG”

5 Rounds for Time

-5 Kettlebell Swings (45/35lbs) (can sub kettlebells with dumbells)

-5 Air Squats

-5 hang cleans (95/75)

-5 Back Squat Thrusters (95/75lbs)

-10m Farmer’s Carry (2 x45lbs plates/dumbells/kettlebells)

Note: Scale as needed.

Living Free

Posted in Uncategorized on December 25, 2010 by CrossFit671

On this day, a man named Jesus Christ was born so he could die for the salvation of his people. He did this freely, even struggling through and overcoming his Passion. Almost every day of the year, a human being is born in the land of the free so he or she can freely put  his or her life on the line for the people he or she protects. That is why “Greater love hath no man than this, that a man lay down his life for his friends”.  At CrossFit 671, we call these men and women “Responders”. They are US Service Members, Firemen, Law-Enforcement Officers, and EMT’s – people who respond by running to the sounds of the gun, who respond by running into burning buildings to rescue the helpless, and people who respond by standing watch on Christmas Day while we celebrate. CrossFit 671 is thankful for those who Respond and that is why we want to “Forge Elite Fitness One Island Responder at a Time” so that they have a better chance at overcoming their own Passion. CF671 wishes “A Blessed and Safe  Holiday Season” to all Responders.

 May there be peace on Earth.

23 December 2010

Posted in Uncategorized on December 22, 2010 by CrossFit671

LOCATION: Hagatna Pool

Start time: 0500hrs

WARM-UP: CF671 Endurance Standard Warm-up

SWIMMING DRILLS: 100m each of: Free Style, Side Stroke, Breast Stroke, Flutter Kick

WOD:

10 x 75m swim

30 sec rest between sets

22 December 2010

Posted in Uncategorized on December 21, 2010 by CrossFit671

WARM-UP: CF671 Standard Warm-up
VOLUNTARY STRENGTH CONDITIONING: Find your Front Squat 1RM
Instruction: see https://crossfit671.wordpress.com/2010/12/04/how-to-find-and-then-validate-your-true-one-repetition-maximum/

WOD:

8mins AMRAP

-50 (single or double-unders)

-5 Front Squats (70% of 1RM)

-10 Burpees

Note: Scale as needed

21 December 2010

Posted in Uncategorized on December 20, 2010 by CrossFit671

LOCATION: Naval Hospital Track

WARM-UP: CF671 Endurance Standard Warm-up

RUNNING DRILLS: CF671 Running Drills

WOD:

5 x 400m sprints at 1:40-1:50 sec.

3 min rest between sets